Innholdsfortegnelse for Summer 2019 i MASK The Magazine

Road rage and teens isn’t exactly a match made in heaven. As parents, we know that teens sometimes have judgment issues. We also know how emotional they can get. And still, kids are eligible to apply for a driver’s license at the age of 16. You may be wondering, is there anything at all you, as a parent, can do to have a positive influence on your child when they’re out on the road and behind the wheel? Sure there is. Let’s start with you. Are you always calm, cool, and collected when driving? If so, you’ve been a great example for your children. They’ve watched you be courteous to other drivers. They’ve never seen you curse under your breath or flip another driver the bird for cutting you off.…

SUBSCRIBE TODAY! Do you want to be well-equipped with the appropriate knowledge, resources and tools that will empower you to make healthy and informed decisions for your family? If so, subscribe to MASK The Magazine today For only $24 a year, you’ll receive four issues of the award-winning MASK The Magazine delivered conveniently to your door. Or, for only $12 a year, download MASK The Magazine to your iPad or iPhone. Visit maskmatters.org or call 480-502-5337 for more information. Back issues of the magazine are also available. MASK ON THE GO Our digital edition is available for download to your iPad or iPhone. Visit zinio.com to subscribe today!…

Heart disease is the leading cause of death for Americans, taking more lives each year than all cancers combined. According to a new report from the American Heart Association, an estimated 103 million Americans have high blood pressure—that’s nearly half the adult population. High blood pressure can lead to heart attack, heart failure or stroke. Fortunately, many heart-related diseases are preventable with lifestyle changes. In addition to proper diet and exercise, engaging in mindfulness activities like meditation and yoga can help to reduce stress, manage emotions and lower blood pressure. Teri Pipe, chief well-being officer and founding director of the Center for Mindfulness, Compassion and Resilience at Arizona State University, shares how practicing mindfulness can be part of a heart-healthy lifestyle. Q: What is mindfulness and how is it practiced?…

I would like to first apologize in advance if this column lacks intelligibility, as I’m currently operating off of the fumes of adrenalin, coffee and a severe lack of sleep. On February 26th, my wife Liz and I joyfully welcomed our newest addition into the family, our baby boy Austin Mac McBride. Strong, healthy and loved beyond words, Austin and his older siblings are doing their finest to disrupt and intensify the level of chaos in the home. With that, I am truly blessed as a husband and as a father, and am honored to be considered for this column and hope that I can do it justice. To not over think it, which I have a tendency to do, I interpret mindfulness as being a choice, and a state…

“Some of the methods I use to calm the chaos is I just try to change my mindset. I do this by understanding that there are some things you can control and some things you can’t. I try to control what I can control. I definitely use music to calm myself on stressful days and when that doesn’t work, I hang out with friends who put a smile on my face. Laughter is the best medicine in my opinion.” – OLIVIA ORTIZ, MESQUITE HIGH SCHOOL, JUNIOR “I do cross-country track. Running helps calm my mind and relieve the stress I have. I come to the Mindfulness Center at my high school to relax and calm my mind, too. It takes my mind off certain things and I end up not…

Taking a moment to notice where you are, tapping into your senses, and focusing on your breath are the core tenets of living a mindful life. Today’s mindfulness rests in medical and psychological practices as a healing, restorative and preventative tool to help with stress reduction leading to a healthier mind and body, and learning about it can have tremendous benefits, both for you and your children. “The active practice of mindfulness is associated with increased activation of areas in the brain that are responsible for attention and concentration; health optimization; reduction in chronic pain-related functional limitations; and improvements in sleep quality,” says Dr. Shefali Gandhi, a licensed psychologist in Scottsdale, Arizona. “Training our children as early as possible on how to actively use mindfulness will help with emotional regulation,…

Like most students, when Hanna Layton recalls her transition to her first year of college, a few stressful moments come to mind. Except that her first crisis happened before college even started. Traveling to Arizona State University (ASU) from Florida, Hanna attended her orientation program four years ago with no idea what she wanted to study. Business seemed like a logical choice, so she gave it a try. “I went to the orientation program for the business school, and it just didn’t feel right for me,” she says. “I was very stressed out at that time, and I ended up running out of orientation. I was like, ‘I don’t know if I’m ready for this. I don’t know what to do.’” She walked out and called her mother, exclaiming, “I’m…

Most of us have attempted weight loss numerous times. We counted calories, exchanges and points. We ate pre-packaged food or meal replacements. We followed rigid meal plans that restricted fat or carbohydrates, or solid food altogether. From an energy balance perspective, any of these tactics should work, and some do—short-term. From my perspective, the reason they do not work long-term is that they change what and how much we eat, without changing why and how we eat. Mindful eating was one of the keys to breaking my eat-repent-repeat cycle. One definition of mindfulness is paying attention, on purpose and without judgment, to the internal and external world in the present moment. I describe it as eating with intention and attention. TABLE TALK Healthy habits start at home. Have a family…

DRUG The best line of defense in preventing your child from experimenting with drugs is to start the conversation early. By speaking with children as young as 5 years old about healthy and unhealthy choices, you create an open dialog for future topics. For older children, you should check in with them about what they know about drugs, allowing you to educate them about the risks of experimenting with and abusing drugs. BULLY To combat bullying, ensure your child knows how to advocate for themselves. This could range from talking to a teacher when they’re struggling academically or interested in joining a new club. Allowing your child to share ideas with you will foster independence. In the same regard, make sure they understand some problems can’t be solved alone and…

There are a lot of things to consider when choosing a family vacation destination: ages and interests of travelers, holiday goals, amount of travel time and budget, among them. But in order to pick a spot guaranteed to please the whole family, why not consider a place where down-home hospitality is as pleasing as the soothing drawls this part of the country is known for. If you’re looking for a little “Southern comfort” for your next family vacation, we’ve rounded up a few destinations that might just inspire you to get packing. † NASHVILLE A trip to Nashville, Tennessee—aka Music City—hits all the right notes with music-loving families. Home to the Grand Ole Opry, world-class recording studios, and many historic homes and museums dedicated to industry legends, there’s plenty to…

Q: I feel stressed out and anxious when things don’t go my way. I was supposed to go on the school field trip and then at the last minute I wasn’t able to go. I was angry, upset and frustrated and I couldn’t handle my emotions. What can I do to not feel like this again? – John, 7th grade, Bangor, Maine A: John, it’s not always easy to manage our emotions, so don’t be too hard on yourself. The important thing is to find a way to not let those emotions derail your whole day. Try some mindfulness techniques the next time you feel yourself getting anxious. There are several mindfulness apps you can use on your phone if you have one, but for starters find a quiet place,…

CHILD READING LIST ⋆ “I Am Peace: A Book of Mindfulness” by Susan Verde and Peter Reynolds ⋆ “Sitting Still Like a Frog: Mindfulness Exercises for Kids (and Their Parents)” by Eline Snel PARENT READING LIST ⋆ “Breathe, Mama, Breathe: 5-Minute Mindfulness for Busy Moms” by Shonda Moralis ⋆ “Mindfulness for Parents: Finding Your Way to a Calmer Happier Family” by Amber Hatch In this day and age, even preschoolers are feeling stressed and overwhelmed. With an uptick in screen time, research shows a decreased ability in young children to be creative, engage in free play, and demonstrate frustration tolerance. As hard as it may be to believe, preschoolers are facing academic benchmarks and social pressures like never before, and mindfulness training can be a revelation. Teaching them how to…

Mindfulness is defined as “a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.” Mindfulness education is abundant for adults in books, podcasts, retreats and more, but what about teens and young people? That’s where the nonprofit organization Inward Bound Mindfulness Education (iBme) comes in. Based in Washington, DC, Inward Bound Mindfulness Education (iBme) offers in-depth mindfulness programming for youth and the parents and professionals who support them. According to the website, iBme’s programming guides teens and young adults in developing self-awareness, compassion and ethical decision making, and empowers them to apply these skills in improving their lives and communities. Co-founder and executive director Jessica Morey attended her first mindfulness retreat at…

My name is Jessica Smith and I’m certified school teacher, mother of four, wife, yoga teacher and mindfulness trainer. I grew up in Chicago and then moved to Arizona for college. After graduating with my bachelor’s degree, I taught elementary school, then transitioned to become a stay-at-home mom after the birth of my first child. Although I’ve always had a hard time adapting to stressful situations, this was when my life began to spin out of control. This is my story of how I, not so accidentally, learned the life-changing benefits of mindful living. If 10 years ago I was told that I would write an article like this, I would’ve died of laughter because growing up, I hated myself. I was overweight and constantly bullied at school. My parents…

Magnesium, a vital mineral, is associated with normalized blood pressure, strong bones, and regulatory heart palpitations. Recently, studies have shown there is also some connection between the consumption of magnesium and the reduction of depression and anxiety symptoms. Historically, magnesium has been used to alleviate headaches, restlessness and irritability. Stress can wreak havoc on the magnesium supply in your body and has been known to yield magnesium depletions, linked with an immune response. This cycle is also brought on by depression. The link between stress, depression and magnesium has caused numerous researchers to explore the issue further. Magnesium can be found in natural foods such as green leafy vegetables, beans, seafood, dark chocolate, and tofu. You can also supplement your magnesium intake through powders, tablets and pills available at many…

Xanax. We’ve all heard about it. Some of us may have even joked about needing it to deal with the insurmountable stress in our daily lives. Despite this drug’s increasing presence in our society and culture, it’s a highly potent and dangerous drug if abused. Xanax is an anti-anxiety medication that acts on the brain and nervous system, inducing a calming effect. Recently, counterfeit Xanax has been introduced into mainstream society, causing dangerous side effects and leaving an indelible mark on today’s youth. One of the most dangerous aspects of counterfeit Xanax is the public’s lack of knowledge about its ingredients. Fake Xanax, often distributed by street vendors and questionable websites, is frequently laced with fentanyl. This dangerous opioid is comparable to morphine, but is at least twice as strong.…

⋆ “The Essential Enneagram: The Definitive Personality Test and Self-Discovery Guide” by David Daniels and Virginia Price (HarperOne, $12.99) ⋆ “The Drive: Searching for Lost Memories on the Pan-American Highway” by Teresa Bruce (Seal Press, $16.99) ⋆ “And Breathe: The Complete Guide to Conscious Breathing for Health and Happiness” by Rebecca Dennis (Da Capo Lifelong Books, $15.99) ⋆ “The Harvard Medical School Guide to Yoga: 8 Weeks to Strength, Awareness, and Flexibility” by Marlynn Wei and James Groves (Da Capo Lifelong Books, $19.99) ⋆ “Lifted: 28 Days to Strengthen Your Body, Focus Your Mind, and Elevate Your Spirit” by Holly Rilinger (Da Capo Lifelong Books, $19.99)…

As parents, it’s our job to exemplify the behaviors we want our children to have: Be kind to others, drive safely, report bullying when we see it. But how, exactly, do you teach mindfulness and meditation to your kids? In an article for About Meditation, Betsi Iris Mufson, a psychotherapist based in Connecticut, shares the benefits and importance of modeling mindfulness to children. THREE SIMPLE WAYS “As a mother of four, I believe preaching is not the most effective way to help your kids grasp and integrate mindfulness concepts,” Mufson says. “Many cultures know that modeling is the best way to teach life skills. What your children see you do far outweighs what they hear you say.” As for what this looks like in practice, Mufson shares a few examples:…

My mindfulness journey started 10 years ago when, as the mother of a 3-year-old and a 5-year-old, I was diagnosed with shingles, depression and fatigue. My “breakdown” was the result of living without any skills or knowledge of how to manage my own emotions and stressors. Knowing this, I researched stress management and discovered something called “mindfulness.” After consistently practicing mindfulness, I started to not only recover, but also transform how I lived my life. I began to understand that paying attention to your emotions, feelings, thoughts, senses and impulses puts you in charge of your own body. And once you understand and regulate your own body, you start to experience deep compassion for others. These new skills made life less stressful and more enjoyable, and everyday interactions and relationships…

Norterra Canyon School continues its commitment to build healthy students, improve school climate, and strengthen parent-child bonds by implementing the second year of lessons from the MASK E3 Institute. The MASK E3 Institute is a comprehensive, year-long, multi-year prevention program that teaches invaluable life skills to students from pre-kindergarten through college. It also provides tools for coping with a number of issues, including responding to peer pressure, technology-related challenges, refusal skills, self-esteem and boundaries. The MASK E3 Institute approach aims to build social and emotional skills in children while helping the school create a positive climate and atmosphere in a manner that helps teachers and school administrators meet educational standards. MASK works with school districts and community partners to build healthy, independent K-12 students, recognizing that a strong foundation is…

To help parents understand the causes and effects of stress on a college student—and the tools to help alleviate the symptoms—we asked Arizona State University’s Aaron Krasnow, Associate Vice President for Counseling and Health Services, to provide some insight and advice. Here’s what he shared. Q. There’s no question the life of a college student is filled with stress and pressure. How can chronic stress affect a college student? What are some signs a student is suffering from stress and is unable to cope? Chronic stress has a compounding effect on a person. Over time, the experience of stress takes its toll physiologically, socially and emotionally. People feel worse, aremore prone to illness, and experience strain in their relationships. The negative impact of stress typically shows up in two ways:…

Mindfulness Education and Practice Center // Mesquite High School What is the Mindfulness Center’s mission? The mission of the Mindfulness Education and Practice Center at Mesquite High School in Gilbert, Arizona, is to equip students, parents and staff with mindfulness practices that help reduce stress and anxiety, increase focus and concentration, create stronger empathy, improve emotional regulation and increase overall well-being and mental health. What services and programs does the center provide? The center offers half-hour-long mindfulness practice sessions four times a week for all students at the school. Mindfulness practice is also offered to entire classes. Teachers can bring their whole class in to introduce the subject matter and have students see our amazing center. We also offer staff on a one-on-one basis or in small group lessons on…

GET YOUR 7 DAILY DOSES 1 | DURING EXERCISE KNOW YOUR BODY’S LIMITS As you work out, note when your breathing becomes labored, when your temperature rises, and when fatigue or pain sets in. The more tuned in you are to physical cues when placing extra demands on your body, the more familiar you’ll become with your body’s limits. Knowing your physical boundaries can help you respect them and, if you want, gently push them. 2 | AT WORK GAIN NEW PERSPECTIVES AND SOLUTIONS For one minute each hour, stop everything you’re doing and focus only on your breath. Not only are you giving your mind a chance to take a break, but you return to your work refreshed. Letting go of a stressful situation and allowing yourself to just…